A. Jerk Recovery + Split Press
4 x 2 + 2
(light technical focus)
B. Split Jerk
Build to a tough double for the day with a pause in each catch position
C. Pronated Chest to Bar Pull Up
Build to tough set of 5 reps
D1. Strict Parallette HSPU
3 x 4-6; Rest :60
D2. DB Alt Single Arm Bench Press
3 x 6-8/side @ 21X1; Rest 3:00
+
20 min @ 75%
50’/side Bottoms Up Overhead KB Carry
Assault Bike 1/0.7 miles
3-5 Muscle Ups
50′ D Ball Carry (heavy)
Row 500m
